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20 Minute Weight-Loss Workout

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When you live in a society in which it’s easier to reach for a basket of greasy fries than for a bowl of salad, it’s easy for the extra pounds to pile on. And because weight loss exercise routines can be daunting, many of us get off on the wrong foot when it comes to fitness. At SkinnyMs., we’ve tried many weight-loss workouts, but this one is special in that it utilizes circuits and uses only body weight-based exercises. You’ll be amazed at the results when sticking to this program and eating a healthy, clean diet.

Equipment needed: Interval timer

What to Do: Complete each exercise for 45 seconds, then rest 15 seconds after each one. Repeat the circuit 4 times and you’ve completed your 20 Minute Weight-Loss Workout. See the videos below for demonstrations of proper form and technique. Repeat this workout 3-4 times weekly on non-consecutive days for optimal results.

Exercise:

1. Burpees
2. High Knees
3. Push Ups
4. Flutter Kick Squat
5. Scissor Kicks

Burpees

High Knees

Push Ups

Flutter Kick Squat

Scissor Kicks

Try some of our other workouts and tips to:
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Get in Shape with This Body Weight Workout
Hustle-Up Body Weight Workout
Back To Basics Workout
Plyometric Workout Challenge
3 Equipment Free Workouts

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Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program. Or, you might like our new eBook Bundle Package.

Have you just started a new exercise program or challenge? We’d love to hear about it. Leave a comment below.

The Best 20-Minute Uncommon Bodyweight Workouts for Weight Loss and Fitness

If you are sick of using the cardio machines or if you don’t have any equipment to use for a workout at home, then you are going to love these three bodyweight exercises for fat loss.

For years, men and women have been getting bored of long, slow cardio, and frustrated because they weren’t getting weight loss results. Recently, interval training for fat loss has become popular because it is fast, fun, and effective. But most people do interval training on machines, and that can get boring and expensive (to go to a gym or to have a machine at home).

3 Reasons to Use Bodyweight Exercises for Weight Loss

You don’t need fancy cardio machines to help you lose weight. In fact, a good weight loss program can be done with bodyweight exercises only. You don’t even need traditional “cardio” to do this…or an expensive gym membership.

1) Bodyweight exercises are a total body interval cardio circuit workout.

You don’t need any fancy machines for “cardio” when you have your own bodyweight to move around. For a great circuit, simply pick 3 lower body exercises and 3 upper body exercises that you can do with only your bodyweight.

Then alternate between upper and lower exercises, doing 10 reps per exercise, and don’t take any rests between exercises. Rest 30 seconds at the end of the circuit and repeat up to 5 times. That will take you 20 minutes. See below for a great circuit.

2) Bodyweight exercises boost metabolism

Strength and interval training both boost metabolism more than slow cardio, so you burn more calories after exercise. And bodyweight training is the perfect “hybrid” of strength and interval exercise. So you’ll benefit from calories burned during AND after exercise.

3) Bodyweight exercises build muscle

In addition to an increase in metabolism, muscle makes you look good. After all, who has better arms, Madonna or the skinny, starving young celebrities of today? Madonna of course, because she has built her arms in the gym and with bodyweight movements in yoga and other forms of exercise. Think of bodyweight training as positive bodysculpting, and avoid that negative, cardio “body breakdown” mentality that too many runners have.

After all, what’s the main thing that runners and other cardio addicts neglect? Strength. And that’s one of the reasons they end up in the physio and doctor offices so often.

So What Best Body Weight Workouts for Weight Loss and Fitness?

What Is The Best 20-minute Weight Training Workout?


TOPIC: What Is The Best 20-Minute Weight Training Workout?

What is the best 20-minute weight training workout? Most of us, regardless of age, are pressed for time. What we need is an effective and efficient workout. Build muscle or burn fat in record time with these workouts. Check it out!

The Question:

Short on time? Most of us, regardless of age, are pressed for time and unable to perform an average length workout. What we need is an effective and efficient workout.

What is the best 20-minute weight training workout? Please list rep, sets, etc.

Would this type of training work with a longer workout? Why, or why not?

What type of training, if any, would you avoid when trying to complete a 20-minute workout?

Show off your knowledge to the world!

The Winners:

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  2. sweatbloodtears View Profile
    Prizes:

      1st place – 75 in store credit.
      2nd place – 50 in store credit.

To use your credit, e-mail Justin @ [email protected] for more info.


1st Place – soundcheck129
View This Author’s BodySpace Here.

Holidays come and go, with many people traveling to spend time with relatives and loved ones, while others are working longer hours to stave off the effects of a slumping economy. Whatever the reason, free time is at a premium, and that means less time to devote to working out. But does less time have to mean less muscle? Not if you follow this routine.


What is the best 20-minute weight training workout?

With limited time, the best workout is one that is simple yet also packs a lot of power into a brief amount of time. For reasons of simplicity, I’m not going to give you a complicated split, but rather one intense workout that can be performed every other day. This routine focuses on compound exercises to maximize muscle growth and fat burning.

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The Workout:

    Exercises should be preceded by one warm-up set of 12 reps. In between supersets, rest for 30 seconds, perform either of the cardio exercises, then rest another 30 seconds.

    • Deadlift: 3×6-8
    • Jump Rope x 30-60 Seconds/Burpees x25
    • Bench Press: 3×6-8, Superset With Bent Over Row: 3×6-8
    • Sprint x 30-60 Seconds/Jump Rope x 30-60 seconds
    • Shoulder Press: 3×8, Superset With Lat Pulldown: 3×8
    • Burpees x20
    • Ab exercise of choice (Sit-up, Romanian Chair, Reverse Crunch)x 25


Click Image To Enlarge.
Dumbbell Burpees.
Video: WMV (700 KB)

    This routine incorporates heavy-hitting lifts for every major muscle group, but doesn’t waste time on isolation exercises – if you have 20 minutes, do you really want to spend precious moments pumping your biceps or another muscle the size of an apple? With a brief time frame, it’s better to hit as many muscles as possible in one lift with compound exercises.

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    This routine also incorporates cardio to take advantage of the time in between lifts. In addition, the lack of a complicated split ensures that you won’t waste time trying to remember what lifts you’re supposed to be doing on certain days or trying to get comfortable with new machines.

    Also, most of the exercises can be performed with minimal equipment. For those who are training at home, dumbbells can be used for each exercise and the lat pulldown can be replaced with pull-ups.

Would this type of training work with a longer workout? Why, or why not?

Of course! Intensity doesn’t have to be reserved for those who are short on time. Even though I usually have more than 20 minutes to work out, my routines are similar to the one above.

You can simply add another set, perhaps one at the end as an “all-out” set. In addition, between supersets, you can do the desired cardio, rest 30 seconds, and then repeat. Also, you can lengthen the rest time in between sets to make sure you are giving everything you have each time.

VIDEO GUIDE

What Is A Superset?

Supersetting involves doing two exercises with no rest in between.

Superset.
Click The Play Button To Start The Video.
Or Download Here:
WMV (7.9 MB) MPEG (6.2 MB) Video iPod (.8 MB)

While the compound exercises do give you a lot of bang for your buck, they are not so physically demanding that you can’t turn this into a longer workout. The exertion is spread throughout the entire body, so you don’t have to worry about one or two areas getting hammered for a long period of time if you choose to stretch this routine over a longer duration.

What Type Of Training Would You Avoid When Doing A 20 Minute Workout?

There are several things to avoid when one is short on time. The first would be routines with an abnormally high number of reps and/or sets per exercise. If you’re trying to pump out 20 reps or 8 sets of one exercise, there is no way you’re going to be able to finish in a reasonable amount of time. And if you can … then you definitely didn’t get a solid workout.

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Similarly, avoid long rests between sets. While rest is necessary, you don’t want to spend half of your workout sitting idly when you’re short on time.

Also, try to avoid unnecessary socializing. Yes, there are a lot of hot, sweaty members of the opposite sex in the gym, but a 20-minute workout window is not the time to be attempting to score dates. Stay focused!

Along the same lines, don’t devote too much time to checking yourself out, either. You can flex later. And please, don’t spend 10 minutes trying to pick the next song on your iPod – your finger muscles don’t need to feel the burn.

Another very important thing to avoid when time is in short supply is reliance on isolation exercises. You’ll get much less out of a simple curl than you will from a bent-over row. Don’t waste time on individual muscles when you could be targeting the entire group.

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Limited time is no excuse for limited gains. Simply work as hard as you can for as long as you can, and you’ll be well on the way to a better you. Intensity is key!

2nd Place – sweatbloodtears
View This Author’s BodySpace Here.

20 Minutes To Muscle

Busy for the day? Busy for the week? Need to get in and out of the gym as quickly as possible without feeling like you wasted your precious time. Not everybody has an hour a day to spend at the gym. Heck! Most people don’t even have 45 minutes a day to spend at the gym.

You either have school (for teens and college students) and studying, or you have work, or you have to take care of the kids. Whatever it is that keeps you busy, know that there is a way to get great results without taking up all your time.

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What is the best 20-minute workout?

The best 20-minute workout is one where you can leave the gym feeling like you’ve done more than enough for the muscles you are trying to work. And the answer to me is basic. Giant sets. That’s right, giant sets are the answer.

The Workout:

    Split:

    • Sunday: Off
    • Monday: Legs And Calves
    • Tuesday: Chest And Abs
    • Wednesday: Back
    • Thursday: Shoulders And Abs
    • Friday: Arms And Calves
    • Saturday: Off

    Monday – Legs And Calves:

      Giant Set 1 (Legs)- 1 Set 8-12 Reps Per Exercise

    • Back Squats
    • Leg Press
    • Romanian Deads
    • Leg Extensions
    • Leg Curls
      Giant Set 2 (Calves)- 1 Set 12-15 Reps Per Exercise

    • Standing Calf Raises
    • Seated Calf Raises
    • Leg Press Calf Raises

    Tuesday – Chest And Abs:

      Giant Set 1 (Chest)- 1 Set 8-12 Reps Per Exercise

    • Flat Bench Press
    • Decline Pushups
    • Machine Incline Press
    • Peck Deck Flyes
      Giant Set 2 (Abs)- 1 Set 12-15 Reps Per Exercise

    • Leg Raises
    • Crunches
    • Twisting Crunches

    Wednesday – Back:

      Giant Set – 1 Set 8-12 Reps Per Exercise

    • Pull ups
    • Barbell Rows
    • Wide Grip Cable Pulldowns
    • Seated Cable Rows
    • Dumbbell Rows

    Thursday – Shoulders And Abs:

      Giant Set 1 (shoulders) – 1 Set 8-12 Reps Per Exercise

    • Barbell Overhead Press
    • Upright Rows
    • Lateral Raises
    • Bent Lateral Raises
    • Shrugs
      Giant Set 2 (Abs)- 1 Set 12-15 Reps Per Exercise

    • Leg Raises
    • Crunches
    • Twisting Crunches

    Friday – Arms And Calves:

      Giant Set 1 (Arms) – 1 Set 8-12 Reps Per Exercise

    • Triceps Pushups
    • Barbell Curls
    • Weighted Bench Dips
    • Alternating Dumbbell Curls
    • Triceps Pressdowns
    • Machine Curls
      Giant Set 2 (Calves)- 1 Set 12-15 Reps Per Exercise

    • Standing Calf Raises
    • Seated Calf Raises
    • Leg Press Calf Raises

    There’s one important thing to remember in order to keep this workout under 20 minutes. You’ll have to keep the weights at a medium level. High enough to stimulate the muscles to the fullest extent possible, but not so high that the exercises at the end of the giant set are nearly impossible to complete.

    Secondly, if you are more advanced you might try doing two sets of each giant set instead of just one.

Would this type of training work with a longer workout? Why or Why not?

This type of training could work with a longer workout for more experienced lifters. But I wouldn’t suggest it for beginners or even intermediate lifters for long workouts or over long periods of time.

Maybe for a week or two to shock the muscles, but unless you’ve been lifting for years, I think it would be a bad idea to stretch out a giant set workout. The reason is simple. For a short workout it’s great. It’s basically doing the same amount of work in less time, like taking a 60-minute workout and shoving it into a 20-minute time frame.

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Now, doing it over longer periods of time would just obliterate your body. It’d be like forcing a 3-hour workout into 60 minutes. You’d be ridiculously sore and unable to go about regular life. Most basic and intermediate lifters don’t go lift for 3 hours for that reason, so don’t try to stretch a giant set workout over too long of a period either.

What Type Of Training Would You Avoid When Doing A 20 Minute Workout?

I’d try to avoid any workout that is going to make you rest too long in between sets, or that is obviously too high of volume such as a traditional bodybuilding split like most of the workouts you’ll find in different muscle mags. Again, try to avoid any workout that’s going to absolutely obliterate you and leave you unable to function. Focus on simply stimulating your muscles to the greatest extent in a short time frame.

Time: 20 minutes

Equipment: Pair of 6- to 10-pound dumbbells

Good for: Total-body toning

Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.

1. High Knees

How to: Start in a standing position on mat. Lift right knee up to hip height, keeping foot flexed and bringing left elbow forward while right elbow goes back. Return to standing with arms by sides, then repeat on opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.

2. Butt Kicks

How to: Start standing, core engaged. Bring right heel behind you to touch right glute. Bring right foot back down to ground, then repeat on the opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.

3. Jumping Jacks

How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides, then repeat. Complete as many reps as possible in 30 seconds, and then continue to the next move.

4. Inchworm Walkouts

How to: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. Complete as many reps as possible in 30 seconds, and then continue to the next move.

5. Downward Dog to Upward Dog

How to: Start in downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Fingers should be spread with palms pressing into the ground, while shoulders push away from the ground. Pull hips down toward to the ground as chest comes up and shoulders pull back. Toes should stay tucked under, and arms stay straight the whole time. Return to start and repeat. Continue with as many reps as you can do in 30 seconds, then proceed to the next move.

6. Squat Overhead Press Rotation

How to: Start standing, feet hip-distance apart, toes pointed out slightly. Dumbbells should be in either hand and resting lightly on shoulders. Sit back into a squat until thighs are parallel with the ground. Drive up through heels to standing while raising right arm toward ceiling, turning torso toward the left, and lifting right heel to pivot on it. Come back to center as you sit into the squat, then stand while raising left warm toward ceiling, turning torso toward the right, and lifting left heel to pivot on it. Complete as many reps as possible in 45 seconds, alternating sides. Rest for 10 seconds, and then continue to the next move.

7. Renegade Row

How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then lower it down. Repeat on opposite side. Complete as many reps as possible in 45 seconds, alternating sides. Rest for 10 seconds, and then continue to the next move.

8. Sumo Deadlift

How to: Start standing with feet wide, knees bent slightly, and toes pointed out. Arms should be straight down in front of pelvis, with a dumbbell hanging vertically in each hand. Press tailbone back, keeping back flat and head in line with tailbone as you hinge from the hips and lower dumbbells down to a couple of inches above the floor. Drive through legs to come back to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

9. Alternating Military Press

How to: Start kneeling with right leg forward, core engaged. Arms should be out to the sides like a field goal, with elbows at 90-degree angles. Press right arm up until right bicep is near the right ear. Lower right arm and repeat on the opposite arm. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

10. Squat Overhead Press Rotation

How to: Start standing, feet hip-distance apart, toes pointed out slightly. Dumbbells should be in either hand and resting lightly on shoulders. Sit back into a squat until thighs are parallel with the ground. Drive up through heels to standing while raising right arm toward ceiling, turning torso toward the left, and lifting right heel to pivot on it. Come back to center as you sit into the squat, then stand while raising left warm toward ceiling, turning torso toward the right, and lifting left heel to pivot on it. Complete as many reps as possible in 45 seconds, alternating sides. Rest for 10 seconds, and then continue to the next move.

11. Renegade Row

How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then lower it down. Repeat on opposite side. Complete as many reps as possible in 45 seconds, alternating sides. Rest for 10 seconds, and then continue to the next move.

12. Sumo Deadlift

How to: Start standing with feet wide, knees bent slightly, and toes pointed out. Arms should be straight down in front of pelvis, with a dumbbell hanging vertically in each hand. Press tailbone back, keeping back flat and head in line with tailbone as you hinge from the hips and lower dumbbells down to a couple of inches above the floor. Drive through legs to come back to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

13. Alternating Military Press

How to: Start kneeling with right leg forward, core engaged. Arms should be out to the sides like a field goal, with elbows at 90-degree angles. Press right arm up until right bicep is near the right ear. Lower right arm and repeat on the opposite arm. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

14. Single-Leg Deadlift On Left Side

How to: Start standing with dumbbell in left hand near right hip, weight in right foot. Lift left foot slightly off the floor, then reach left leg out and back while hinging at the hips until torso and left leg are parallel with the floor. Left arm should stay perpendicular to the floor throughout the move, while right arm stays near body. Return to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

15. Single Leg Deadlift On Right Side

How to: Start standing with dumbbell in right hand near right hip, weight in left foot. Lift right foot slightly off the floor, then reach right leg out and back while hinging at the hips until torso and right leg are parallel with the floor. Right arm should stay perpendicular to the floor throughout the move, while left arm stays near body. Return to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

16. Plank Reach

How to: Start in elbow plank position. Reach right hand about 8 inches in front of resting position, tap floor, then bring back to start, keeping hips stable and core engaged. Repeat on opposite side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

17. Glute Bridge Chest Press

How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows at 90-degree angles and a dumbbell in each hand. Lift hips toward the ceiling, keeping core engaged. Hold the glute bridge as you lift weights to the ceiling, lower them back down, and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

18. Single-Leg Deadlift On Left Side

How to: Start standing with dumbbell in left hand near right hip, weight in right foot. Lift left foot slightly off the floor, then reach left leg out and back while hinging at the hips until torso and left leg are parallel with the floor. Left arm should stay perpendicular to the floor throughout the move, while right arm stays near body. Return to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

19. Single Leg Deadlift On Right Side

How to: Start standing with dumbbell in right hand near right hip, weight in left foot. Lift right foot slightly off the floor, then reach right leg out and back while hinging at the hips until torso and right leg are parallel with the floor. Right arm should stay perpendicular to the floor throughout the move, while left arm stays near body. Return to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

20. Plank Reach

How to: Start in elbow plank position. Reach right hand about 8 inches in front of resting position, tap floor, then bring back to start, keeping hips stable and core engaged. Repeat on opposite side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

21. Glute Bridge Chest Press

How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows at 90-degree angles and a dumbbell in each hand. Lift hips toward the ceiling, keeping core engaged. Hold the glute bridge as you lift weights to the ceiling, lower them back down, and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

22. Toe Touch Crunch

How to: Start by lying on the back, legs extended into the air to form a 90-degree angle with body. Lift arms so fingers point toward toes, then raise the shoulders off the mat as if you were going to touch your toes, keeping lower back pressed into mat as you lower back down to start. Complete as many reps as possible in 30 seconds before continuing to the next move.

23. Side Plank Crunch On Right Side

How to: Start on right side of body, elbow directly below shoulder and knees stacked and resting on ground. Crunch left elbow and left knee together in front of body, keeping hips stable and perpendicular to the floor. Complete as many reps as possible for 30 seconds, and then continue to the next move.

24. Side Plank Crunch On Left Side

How to: Start on left side of body, elbow directly below shoulder and knees stacked and resting on ground. Crunch right elbow and right knee together in front of body, keeping hips stable and perpendicular to the floor. Complete as many reps as possible for 30 seconds, and then continue to the next move.

25. Toe Touch Crunch

How to: Start by lying on the back, legs extended into the air to form a 90-degree angle with body. Lift arms so fingers point toward toes, then raise the shoulders off the mat as if you were going to touch your toes, keeping lower back pressed into mat as you lower back down to start. Complete as many reps as possible in 30 seconds before continuing to the next move.

26. Side Plank Crunch On Right Side

How to: Start on right side of body, elbow directly below shoulder and knees stacked and resting on ground. Crunch left elbow and left knee together in front of body, keeping hips stable and perpendicular to the floor. Complete as many reps as possible for 30 seconds, and then continue to the next move.

27. Side Plank Crunch On Left Side

How to: Start on left side of body, elbow directly below shoulder and knees stacked and resting on ground. Crunch right elbow and right knee together in front of body, keeping hips stable and perpendicular to the floor. Complete as many reps as possible for 30 seconds.

But wait, there’s (lots) more! This is just one of the eight workouts in Women’s Health’s 30-day fitness challenge, which kicks off on January 6. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment. Join our Facebook group for daily motivation, progress checks, and more!

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This 20-Minute Workout Is Perfect for Beginners

Are you new to working out and have no idea where to begin? Did you take a hiatus from the gym and are ready to get back into the swing of things?

We hear you — it’s hard to start. And the last thing you want to do is go too hard, too fast. There’s a risk of injury, and, more importantly, discouragement. We commend you on starting anew, and we’re here to help.

Below, we’ve crafted an effective 20-minute workout for beginners. It starts with a cardio warmup followed by three sets of strength exercises for a well-rounded, full-body routine.

Aim to do the whole sequence two times per week to start. After a few weeks, up the ante with a longer routine, more weight, or both.

Other workouts to try

Ready, set, go!

2 minutes: Cardio warmup

Complete one minute of each of the following exercises to get your heart pumping and muscles loose.

Low-impact jumping jacks

To perform, simultaneously step your right leg out and, with your right arm bent at a 45-degree angle, bring your right hand above your head. Return to the start and repeat on the left side. Go as fast as you can while maintaining good form.

Run and jump in place

To perform, stand with your arms bent at your sides and complete these moves in sequence:

  1. right knee up
  2. left knee up
  3. right heel to backside
  4. left heel to backside

18 minutes: The moves

After you’re good and warm, do the following five exercises with 30 to 45 seconds of rest between each exercise and 30 seconds of rest between each set.

Bridge

A precursor to the squat, a bridge takes the pressure off your lower back but allows you to work the same muscles: your core, glutes, and hamstrings. Remember to go slow and stay controlled, and squeeze your glutes at top for maximum benefit.

Directions

  1. Start by lying with your back on your mat, knees bent with feet on the floor and palms facing down at your sides.
  2. As you inhale, push through your feet and raise your butt and back off the ground. At the top, your body should form a straight line between your knees and shoulders.
  3. Slowly lower back down to the ground and repeat 10 reps for 3 sets total.

Wall squat

Another precursor to a standard squat, performing this move against the wall provides extra stabilization while still allowing you to strengthen your glutes, quads, hamstrings, and calves.

Directions

  1. Position yourself with your back on a wall and feet a large step out in front of you.
  2. Lowering down against the wall, squat down until your knees reach a 90-degree angle.
  3. Hold for 5 seconds, then extend your legs and return to start. Repeat 10 reps for 3 sets total.

45-degree incline row

Strengthening your back muscles is important to improve your posture and perform many daily activities. Rowing at a 45-degree angle like this will also challenge your core, an added bonus. Choose lightweight dumbbells — 5 to 8 pounds — to start.

Directions

  1. Hold one lightweight dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle.
  2. Keeping your neck in line with your spine and your gaze straight down, pull your elbows straight back and squeeze between your shoulder blades.
  3. Extend your arms back to the starting position, and complete 10 reps for 3 sets total.

Incline dumbbell chest press

Another exercise that improves posture and makes daily activities easier, the chest press strengthens your pectoralis muscles. Start with 8- to 10-pound dumbbells and ensure you’re really feeling your chest engaging.

Directions

  1. Position the incline bench at a 30-degree angle.
  2. Hold the dumbbells, positioning them at the sides of your chest.
  3. Extend your arms and push the dumbbells straight up until your elbows lock.
  4. Return to start, completing 10 reps for 3 sets.

Standing overhead dumbbell press

A great foundational exercise for your upper body and core, the standing overhead dumbbell press works on your strength and stability. Start here with lightweight dumbbells — 5 pounds — and add more weight if needed.

Directions

  1. Stand with one dumbbell in each hand, bending your elbows to position them right above your shoulders with your palms facing forward.
  2. Ensuring your core is engaged and your spine stays neutral, extend your arms and push the dumbbells upward until they touch above your head.
  3. Bend your elbows to lower the dumbbells back down, stopping when your upper arms are just below parallel with the ground.
  4. Repeat the extension, completing 10 total reps for 3 sets.

Bonus: Cool down

Stretching or foam rolling after your workout will help your body recover quicker and minimize soreness the next day or two. Try our foam-rolling routine here to give your body some TLC.

Stick to foundational exercises until ready

As a beginner, working on building strength can be intimidating and overwhelming. By focusing on a short, simple routine with foundational exercises, you’re sure to make quick progress and feel more confident by the day. Increase your sweat equity today!

Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.

No Time To Train? Try These Intense 20 Minute Workouts!

It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can’t make it to the gym today.

There is no point in going when you have less than a half hour to workout. So you decide to just skip it and go tomorrow. You can do two body parts to make up for it.

Not So Fast, You Can Get It Done!

This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I can go on with my day.

I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms. None of the workouts that I am presenting take longer than 20 minutes.

20 minutes is plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

Don’t Waste Time At The Gym: If you spend your precious moments in the gym socializing, then you are not benefiting from these at all. Say “hi” and train. As soon as you are done, get out and go on about your day.

Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

Do Not Rely On These As A Regular Workout Plan: Although they are great for the situations we have already covered, I do not advise them as a regular training plan.

The Workouts

Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.

1. Arms

It happens to all of us. We’re already pressed for time during the day, and somehow we need to find time to get a training session in. What many of us don’t know is that you can still get in a great workout in just 20 minutes. Try this intense 20-minute arm workout and watch your guns blow up

Arm Workout 1 Superset 2 sets, 10 reps (warm-up)+ 4 more exercises

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2. Delts

We’ve all said it at one time or another, “I don’t have time to work out!” No more excuses, your problem is now solved! With this quick, intense and effective shoulder workout, you can take 20 minutes to destroy the gym, and then get the heck out!

Shoulder Workout 1 10 reps per side+ 4 more exercises

The Best 20-Minute Workout Videos

We’ve carefully selected these videos because they’re actively working to educate, inspire, and empower their viewers with personal stories and high-quality information. Nominate your favorite video by emailing us at [email protected]!

It’s a common misconception that in order to reach your fitness goals, you need to spend hours in the gym. On the contrary, exercising for small amounts of time can be extremely effective.

Aside from saving time, there are some serious health benefits to short workouts, if completed at the right intensity. A recent study out of McMaster University found that individuals who participated in 10-minute interval workouts — 20 seconds of sprints and 2 minutes of recovery at a slower pace, plus a warmup and cooldown — lost the same amount of body fat as those who cycled steadily for 45 minutes at a time, including a warmup and cooldown.

In other words, even small amounts of high-intensity exercise can make a difference.

So whether you’re looking for a workout that burns fat using only your body weight, or you prefer to tone up with a heart-pounding Zumba session, there’s something for everyone. To help you choose, we’ve rounded up the best workouts under 20 minutes. Whatever you decide, it’s time to get moving!

20-Minute Home Weight Loss Workout with Rachel Aust

Rachel Aust is the personality behind Eat Run Lift, which offers customized gym or at-home workouts and nutrition training. This 20-minute workout, complete with warmup and cooldown, focuses intensely on legs and abs to get you big results in a short amount of time. All you’ll need for this bodyweight workout is the space to do it in. If you’re a beginner, skip this routine for something a bit easier, and if you’re an avid strength-trainer, suit up!

Zumba Intense Cardio Toning Workout

Whether Zumba is your speed or not, this hybrid cardio-toning routine will have you sweating. Great for intermediate and advanced exercisers, this workout is what we like to call Zumba on steroids, packing a heart-pumping cardio routine with full-bodyweight exercises. You’ll up your cardio game and coordination if you make this workout part of your weekly regimen. And even better, you need no equipment to get it done — just an empty space to move around. Grab a friend to do this routine with. High-energy — and endorphins — are contagious!

20-Minute HIIT Tabata Workout

Personal trainer Emi Wong’s 20-minute HIIT workout delivers a whole lot of calorie burning in less time than it would take to watch your favorite Netflix show. HIIT is incredibly effective for losing calories and your busy schedule — a short period of all-out effort, an even shorter rest, then back at it — means you can complete a seriously tough workout in no time at all. With three circuits hitting major muscle groups, Emi’s routine is great for regular exercisers who are short on time.

20-Minute Low Impact Tabata Workout

A better option for beginners, this low-impact Tabata routine from personal trainer Molly, provides all of the benefits of a HIIT workout without jamming on your joints — and thus lessening your chances of injury. You’ll need a light set of dumbbells to complete Molly’s routine, but even beginners can take part. Feel free to slow down to a comfortable pace so you don’t compromise your form, and modify any moves that are too difficult. Start by completing this routine a few times a week and watch your performance increase.

20-Minute At-Home British Army Veteran Workout

A veteran of the British Army, Lucy Wyndham-Read has over 25 years of experience in fitness under her belt. Her 20-minute, full-body workout features modifications for beginners, while offering more advanced moves for those who want a more intense burn. It’s also low-impact, so no need to worry about jumping. No equipment is required, and the workout’s mix of cardio and bodyweight exercises will work both your cardiovascular and muscular stamina. Cap it off with a quick stretch led by Lucy to cool down.

20 Minutes, 20 Moves

Joe from The Body Coach will make you marvel at how fast 20 minutes will fly by when you spend the time doing one move per minute, nixing boredom and anticipation. You’ll need an interval timer — like via an app on your phone — to complete this routine easily, but no other equipment. Mountain climbers, pushups, side shuffles, jumping lunges, and burpees are a taste of what you’ll get during this 20-minute routine, and all moves can easily be modified for beginners. Bonus? Joe’s Australian accent is super charming.

Full Body Morning Workout

Rise and shine! You’ll start your day off with a big smile on your face thanks to this quick morning bodyweight workout from Millionaire Hoy. The circuit routine has you working 45 seconds and resting for 15, with lots of full-body moves that engage your core with jumping. The video is geared toward intermediate fitness levels, but a pop-up screen is available for beginners who need modifications. Quick warmup and cooldown sequences bookend the workout, and when it’s over, you’ll be ready to take on your day.

20-Minute Barre Sculpt and HIIT Workout

This 20-minute hotel room Barre workout requires no equipment to get you sweating, combining cardio intervals with body-chiseling Barre moves. Ballerina turned Laker Girl turned fitness instructor Action Jacquelyn, designed this workout that can be done anywhere. So give it a try and you’ll get a nice mix of high-intensity cardio and some slower-paced, barre sculpting moves, like plank to pike and core leg lifts. This routine is best for intermediate or advanced exercisers who are on the go.

Tabata Cardio Workout Without Equipment

What’s better than one personal trainer cheering you on? Two, of course! In this workout, Coach Kozak and Claudia of Heart and Soul Fitness (HASfit) keep you motivated. Their routine is performed Tabata-style — meaning four back-to-back exercises are performed for 20 seconds all-out, followed by 10 seconds of rest. Claudia performs modified versions of many of the exercises, a great option for beginners. But if you need a challenge, follow along with Coach Kozak. A handy timer on the screen helps you keep up, and inspiring words make sure you stick with it until the end.

At-Home Full-Body Workout with Katie Corio

Bodybuilder and competitor Katie Corio shares a classic, full-body workout that can be completed in your backyard. There’s one move that requires additional weight, but Katie gets creative and grabs a chair outside to complete her shoulder presses. Keep in mind that what you see in the video is only one circuit, and Katie indicates to complete it two more times for a total of three rounds. She definitely makes it look easy — try out this routine if you’re an intermediate or advanced exerciser only.

Metabolism Boosting Busy Morning HIIT

Christine Salus promises her followers that this quick 20-minute HIIT workout will not only be an effective workout, but that it will boost your metabolism with the HIIT intervals that burn calories even after the workout is over. You’ll need a set of dumbbells, a kettlebell (or heavier dumbbell), and a chair to work along with Christine who does a combination of cardio intervals and strength moves with weight. You’ll see moves like incline pushups (killer!), weighted lunges, and everyone’s favorite move: burpees. Christine just announced that she’s taking a break from YouTube videos due to some health issues, so check out her previous posts for more ideas.

Bikini Body Workout

Whether you’re aiming to get a “beach-ready” bod or not, this bodyweight workout is still one that will help you feel good in your skin. This routine by GymRa incorporates full-body moves like squats and punches to target multiple muscle groups at the same time, especially your core. Make sure you’re actively engaging those muscles throughout to get the best results. The workout’s focus on cardio will up your stamina — make sure you’ve warmed up beforehand as the trainer gets right to work.

Real-Time Hourglass Figure Workout

With over 2 million followers on Instagram, you could say that trainer Lyzabeth Lopez knows a thing or two about fitness. And with curves that don’t quit, she’s also an inspiration for many women around the world. Her 20-minute workout focuses on strength-building moves like pushups and cardio intervals and, of course, plenty of booty work to reach that hourglass figure. Advanced exercisers should have a jump rope and kettlebell available — beginners are fine without equipment. Three rounds of 8 exercises with narration and guidance by Lyzabeth will have you looking and feeling great in no time.

Runtastic Fitness Cardio Burn

Ten cardio exercises for one minute each, repeated twice. Nothing could be simpler, right? And despite the name, Runtastic Fitness isn’t just for runners — it’s for anyone who wants to burn a few calories during their day. But if you feel like hitting the pavement in the not-so-distant future, this workout will definitely help you get your endurance up and torch some calories. Beginners could easily modify trainer Lunden’s workout, and hardcore gym-goers could add weight for an added challenge.

12-Minute Fat-Burning Cardio Core Bodyweight Workout

If you’re looking for a quick, fat-burning workout that combines cardio and core strengthening, this video from Fit Bottomed Girls is the one for you. Featuring Sean Vigue, this workout includes classic moves like planks, jump squats, and Pilates-inspired situp variations. We asked the team at Fit Bottomed Girls what they liked best about workouts that are 20 minutes or less and they said: “We love that they’re relatively short and easy to fit into your day, but also, if you maintain a high intensity, they can get you big results!”

17-Minute No-Equipment Total Body Circuit Workout

Jessica Smith is known for her Walk Strong six-week transformation program for weight loss, and this short routine is a great complement to that. Whether you’re pressed for time or on the go, this workout on Jessica Smith TV gives you a whole-body, circuit training experience in 17 minutes — no equipment needed. Great for beginners, Jessica’s routine features lots of core work and low-impact cardio moves. Amp it up by adding a jump or holding a dumbbell during select moves. Check out Jessica’s other videos for even more easy at-home workouts.

15-Minute HIIT Workout

If intensity is what you crave, Fitness Blender’s 15-minute HIIT workout is for you. You’ll complete two sets of 12 exercises — 20 seconds on, 10 seconds off — with a warmup and cooldown included. No equipment is required. During the video, trainer Daniel Segars reminds you that “Doing HIIT isn’t about just killing yourself. It’s about trying to do each one of these as clean and as hard as you possibly can.” And with explosive moves like burpees and star jumps, you’re sure to burn calories and work up a sweat.

ModelFIT Legs and Bum Workout

Earlier this year, modelFIT founder Vanessa Packer teamed up with fitness fashion brand Sweaty Betty to create two exclusive workouts for the fashion site. One of the workouts is this powerful 20-minute leg and butt workout. Rather than large, explosive movements like burpees or jump squats, the modelFIT method breaks down movements into smaller, more isolated moves. Recommended equipment includes 3-pound ankle weights and 2-pound hand weights. Great for beginners, but deceptively hard for even seasoned exercisers.

12-Minute Booty Burn with Karena!

If you’re looking to tighten your backside, this 12-minute strength workout by Tone It Up founder, Karena Dawn, sculpts your booty using an exercise band and a mat. Regarding the workout, Dawn says “This is definitely a booty burn!” You’ll target your butt from different angles as you squat, lunge, and lift your way toward achieving your fitness goals. Make it more or less challenging by adjusting the tension of the bands accordingly.

5-Minute Booty Challenge with Nicky Holender

In LIVESTRONG.COM’s 5-minute booty challenge, celebrity trainer and former professional soccer player Nicky Holender wastes no time in showing you how to tighten and tone your glutes using just your body weight. This video is an excellent option to tone your tush when you have very little time to spare, and includes moves like the glute bridge and single-leg booty raises. Incorporate this short sequence into your workout a few times a week, or pair with cardio for an all-around option. Prepare to be lifted!

15-Minute Six-Pack Abs Home Workout

Another free routine from Millionaire Hoy, this short 15-minute workout is perfect for right after a workout if you want to target your abs. Throughout this at-home core workout, Hoy offers instructions to increase or decrease your intensity depending on your current fitness level, so it’s great for anyone. No equipment is necessary to get a burn with this one, and helpful cues at the bottom of the screen show you what’s next so you can mentally prepare.

Sarah’s Ultimate Booty Boot Camp Workout

In this 12-minute video, certified personal trainer and holistic health coach Sarah Dussault provides a fresh take on the boot camp style workout, no equipment required. She starts with one exercise and works up to six in a row for an intense booty burn. Dussault offers this tip to cut back on your workout time: “Short workouts are only effective, in my opinion, if you work hard. They can be more effective than a longer workout — you just have to give it your all!”

Twelve Minute Madness Workout

You’ll work up one heck of a sweat with this calorie-crushing whole-body HIIT workout courtesy of BodyRock. Twelve moves in 12 minutes with no equipment. It will have your heart pumping and muscles burning. Keep track of reps completed and try to beat your best the next go-around. Lisa-Marie Zbozen, the host of BodyRock.TV, tells us, “Our workouts are actually 12 minutes of HIIT-infused resistance training. In 12 minutes, you can get an intense, full-body workout that is perfect for fat loss and general conditioning.”

Flat Belly 10-Minute Abs Workout

Ab workouts can be a challenge, but 10 minutes is doable! This upbeat ab workout by BexLife’s Rebekah Borucki features 40-second training intervals followed by 20 seconds of rest. Borucki gives you cues for proper form, technique, and breathing in a variety of body positions. And, you won’t need any equipment. “If you can feel your heart beating hard, that’s awesome! That means you’re getting cardio as well as strength,” she says. Add this to the end of a cardio or strength session or better yet, make the most out of your time in front of the TV and get your sweat on.

Lower Belly Fat Workout

For many people, toning their lower belly is the hardest. This step-by-step 8-minute workout by SteadyHealth will help you inch a little closer to your fitness or weight loss goals. In conjunction with a healthy, balanced diet and exercise regime, this short routine can help you flatten that lower belly area. The video provides helpful cues for the number of reps you should complete based on your ability level, and shows you which muscles a particular exercise will target. Add it to the end of your workout to get the most bang for your buck.

10 Minutes with Dino 2

Inspired by travel wanderlust, barre3 created this super-charged no-equipment, 10-minute workout. Whether you’re traveling for business or pleasure, you don’t need to compromise your fitness goals with this full-body sweat session featuring Dino Malvone, the barre3 West Village studio director. Blending yoga, Pilates, cardio, and weight training, barre3 has several workouts that are 20 minutes or less. “They’re fast, effective, and you can do them anywhere — your desk, a park bench, a hotel room, you name it,” says Malvone. Beginners will find this challenging, but seasoned exercisers should find the routine just right.

Cardio to Slim and Sculpt your Bod!

In this CosmoBody video, Astrid Swan guides you through an 11-minute dynamic cardio routine. If you’re a burpee fan, this workout is for you — it contains several sets of the exercise to get your blood pumping and blast calories. Swan favors these shorter workouts because they’re convenient and often more efficient than longer workouts, where your intensity can decrease as you get tired. You won’t need any equipment but you’ll definitely need your determination to make it through!

Strength training is better at much building muscle than a cardio-only routine, explains Michaela Devries-Aboud, Ph.D., an exercise physiologist at McMaster University. “When you lift weights, you overload the muscle and it works to adapt to be able to lift more weight. The way the muscle adapts is by increasing something called myofibrillar size (the contractile units of the muscle),” she explains. Resistance training stimulates this growth, which leads to an increase in muscle mass over time. “And while aerobic exercise can also , this increase is not as great as it is with resistance exercise.”

More muscle = a higher BMR (base metabolic rate).

Having more lean muscle means your body will burn more calories at rest. Having more muscle increases your everyday base metabolic rate, or BMR (AKA, how many calories your body would burn just to keep itself running if you did nothing but binge on Netflix all day). “Muscle mass is a more metabolically expensive tissue,” explains Devries-Aboud. “The metabolic demand of a pound of muscle is greater than it is for a pound of fat, so just sitting around, the amount of energy needed to maintain a pound of muscle per day is greater than that of a pound of fat. The more muscle you have the more calories you burn throughout the day.”

“Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy. The more muscle you have, the more energy it takes for this process,” adds Tamir. So by building more muscle, you’re stoking the fires of your metabolism. By increasing your BMR and burning more calories at rest, you’re also increasing your calorie deficit, which is necessary for weight loss. (Head over here to get all of the formulas and information you need to figure out how many calories you should eat for weight loss.)

And don’t freak out if you don’t see huge results on the scale: “Go by how your clothes fit, because muscle is more compact than fat,” suggests Devries-Aboud. If you’re not losing as much weight as you think you should be, you’re probably building muscle as you’re losing fat, and that’s a good thing! (And no, you won’t get bulky.)

You’ll still burn calories during a strength workout.

Even though cardio gets a lot of the credit when it comes to calorie-torching workouts, you can still get a great burn during a strength-training session by adding in some heart-pumping elements. There are several things you can do maximize your burn, says Perkins: Move faster between exercises, don’t rest between sets, move quickly during each set, increase your reps, and choose heavier weights (but don’t go so heavy that you risk injury, of course). Or, “add a five-minute cardio burst in-between strength moves: Hop on the treadmill and jog or sprint for five minutes,” says Perkins.

“These methods work mostly because they increase your heart rate during the workout,” she explains. “An increase in heart rate means a greater need for fuel, and a greater need for fuel means that your body will demand more calories. Also, as a result of an intense workout, your excess post-exercise oxygen consumption, or EPOC, will result in more calories being burned after the workout. Think of EPOC as a temporary boost to your metabolism.” This is known as the afterburn effect.

Here’s how to add strength training into your weight-loss plan.

At the end of the day, you still have to burn more calories than you take in to lose weight, and even though building muscle can help keep that up long-term, it’s still important to chip away at calories on a day-to-day basis. “Having a challenging cardiovascular routine helps in your caloric deficit,” says Tamir.

Moral of the story: Do both strength training and cardio, says Tamir. It’s important to include both types of training in a successful weight-loss plan. In general, Tamir recommends strength training three to four times a week for 45 to 60 minutes. “Strength training also gives you the ability to endure more during your aerobic training,” notes Tamir. “The stronger you are, the less effort it takes for you to complete aerobic exercise.”

This means you can increase your performance in cardio-based activities: “For example, having strong glutes for running helps you go faster for longer, which burns more calories. And doing exercises to strengthen your core can help you maintain form for biking, which can also help you burn more calories,” says Tamir.

So no need to ditch the dance cardio or treadmill workout—just throw some weights into your routine a few times a week, too.

You may also like: 12 Ultra-Effective Arm Exercises You Can Do At Home

5 Cross Trainer Elliptical Workouts for Beginners to Lose Weight!

The Cross Trainer Elliptical workout is very appreciated for its benefits on your body: its a full body workout that tones various muscles in your arms, legs, thighs and buttocks while allowing you to burn a maximum of calories and lose weight. How to use the cross trainer properly and efficiently? Discover all our tips and advice to workout effectively, have the right position on your elliptical trainer and get the most out of your exercise. You will also find 5 free cardio workouts for elliptical trainer for beginners and advanced to lose weight and gain muscle!

1) The right position on the elliptical trainer

Position of the back. Make sure to have your back straight and look in front of you. Do not look at your feet while working out because you would then round your back. Do not shrink and keep your shoulders up while training to avoid neck pain.

Position the hands on the handles. Place your hands on the handles on the heart sensors (no need to tighten). Do not put your hands too low, this may cause you to lean forward, which is not good for your back.

Position and movement of arms. When you use the outer handlebars (the moving ones), you also work the upper body and the arm muscles by accompanying the movement of the legs (see the section on the benefits of the elliptical bike below) while your legs and buttocks are mostly working when your hands hold the motionless handlebars in the center (and your arms therefore remain immobile).

Position of the feet. Keep your feet flat on the pedals. Push the pedals downward with your heel so that you do not strain the front of your ankle and avoid injuries, then raise your heel when the pedals go up. It seems complicated but it is in fact almost natural when you are working out on your elliptical trainer!

Movement of the legs. The movement of the legs must be fluid and as the name of the cardio machine indicates it “elliptical”, that is to say form an ellipse (or a flattened circle). The legs must therefore go forward and descend at the same time and then go backwards by going up slightly and then repeat the cycle. It is not simply a flat or front-to-back linear movement. You have to get used to it at first but then it comes naturally.

2) The benefits of the elliptical bike

It is advised to exercise 2 to 3 times a week for 30 to 45 minutes in order to really see the effects and benefits of the elliptical trainer on the body! The WHO recommends to do at least 1hour and 15 minutes of intensive sport per week (this is a minimum!).

a) The crosstrainer to gain muscle!

The elliptical bike has the advantage of working all the body, especially the legs, thighs and buttocks as well as the arms, abdominal and back muscles. It is important to know that you will develop your muscle strength during high resistance exercises. When resistance is low but your training relatively long, you mostly improve your endurance. To increase your muscles, you need to increase the resistance of your crosstrainer, for example during an interval training! Basically, no pain, no gain ;).

– The muscles of the lower body (red in the diagram) are working continuously, namely the glutes (buttocks), the hamstrings (just below the buttocks), the quadriceps (on the front of the thighs) and the calves (at the back of the thighs).

– The muscles of the upper body (yellow in the diagram) working when your arms are moving (hands on the moving handlebars) are: the biceps and the back muscles when you are pulling the handles, triceps and pectorals when you are pushing the handles, abdominals and pecs that you use to keep the balance.

– If you want to target the buttocks and thigh muscles, remove the hands from the moving bars and place them on the bars at the center (on the non-moving handles). If you also increase the resistance, it is perfect for the thighs and buttocks (you will also feel it!).

– When you pedal backward (reverse), you also work all these muscles but in a different way and you tone abdominals and glutes. When you pedal backward without holding the handlebars, your abs and back muscles work harder to keep your balance.

WHAT YOU SHOULD KNOW: For those who want to refine their silhouette and tone buttocks, thighs and legs muscles, don’t worry: your thighs or your legs will not double in volume! The elliptical bike is not a bodybuilding machine but a cardio machine! It will allow you to lose fat and tone your legs, thighs and buttocks. In addition, the results appear gradually, not all of a sudden. So, you must persevere to see the results ;).

Our advice. Vary to spice up your workout! A little pedaling forward, then a few minutes pedaling with the hands on the handlebars at the center, then a bit of pedaling backward, etc. (see below the cardio workout programs with practical exercises).

CAREFUL: If you have knee problems, the elliptical trainer may in some cases be contraindicated. Ask your doctor or physiotherapist in that case!

b) The cross trainer for weight loss!

How many calories are burned on the elliptical trainer? The number of calories burned mainly depends on the intensity of your exercise and therefore the power you provide which itself depends on your speed and the resistance of your elliptical machine. If you go very slowly at a low resistance, you will burn much less calories than if you move fast with high resistance. The calories we give here are therefore an indication.

Physical Activity (1h) Calories burned
Walking (5km/h) 207 kcal
Elliptical Trainer, moderate training 450 kcal
Elliptical Trainer, intense training 650 kcal
Elliptical Trainer, very intense training 830 kcal

To lose one kilo, you have to workout 3 times a week on the elliptical trainer intensively for one hour, that is about 13 hours on the elliptical machine per month (650 x 13 = 8450 kcal). 30 minutes of cross trainer 3 times a week help you lose 0.5 kg per month. In general, the more intense the exercise, the more calories you burn. However, the more intense the training, the more difficult it is to train for a long time. Our advice: alternate between cardio exercises at an medium intensity 1 to 2 times per week for 45 min to 1h with an interval training (HIIT, see below) of 30 min once a week (or 2 times a week for the most motivated ones).

Lose 1 kg per month. 1 hour of training on the elliptical bike 3 times a week can help you lose 1 kg per month. If you want to lose weight with the elliptical bike, you have to be persistent to get results and it’s better to exercise 30 minutes 3 times a week for several weeks rather than 2 hours on the first day and stop after the second workout session!

c) The elliptical trainer for rehab

The elliptical trainer is a relatively smooth sport without shock and jolts, which makes it in many cases a cardio machine suitable for rehabilitation, but you should discuss that with your doctor or your physical therapist in that case.

3) Our 5 cross trainer elliptical workouts!

1. FULL-BODY WORKOUT ROUTINE FOR BEGINNERS

Time: 35 min

Difficulty: ★ ★ ☆ ☆ ☆

Calories burned: 230 kcal

* The speed corresponds to your stride (in SPM = strides per minute).

2. WORKOUT FOR BEGINNERS N°2 – MAX INTENSITY

Time: 30 min

Difficulty: ★ ★ ★ ☆ ☆

Calories burned: 300 kcal

* The speed corresponds to your stride (in SPM = strides per minute).

If you find the workout routine too easy or too difficult, adjust the speed and resistance values ​​(e.g. change all resistances by 2 units or the speed by 20 units).

3. THE ELLIPTICAL HIIT WORKOUT TO TONE YOUR BUTT!

In this high intensity interval training (HIIT), you will alternate between phases of high resistance with recovery phases. This elliptical HIIT workout is perfect to burn a maximum of calories while toning your legs, thighs and glutes!

Time: 30 min

Difficulty: ★ ★ ★ ☆ ☆

Calories burned: 300 kcal

* The speed corresponds to your stride (in SPM = strides per minute).

4. A SHORT AND DEMANDING HIIT ELLIPTICAL WORKOUT ROUTINE!

Here is a HIIT workout that will allow you to burn a maximum of calories in a minimum of time! HIIT is a type of cardio workout that alternates between very intense phases of exercise (high intensity intervals) with recovery phases (low intensity intervals).

Time: 20 min

Difficulty: ★ ★ ★ ★ ☆

Calories burned: 250 kcal

* The speed corresponds to your stride (in SPM = strides per minute).

5. A VERY HIGH INTENSITY INTERVAL WORKOUT

HIIT workout is very demanding and this one is particularly so! This cardio exercise can greatly increase your physical performance (power and speed).

Time: 35 min

Difficulty: ★ ★ ★ ★ ★

Calories burned: 420 kcal

* The speed corresponds to your stride (in SPM = strides per minute).

Find other HIIT workout routines in the Vescape Cross Trainer App which is compatible with the bluetooth connected elliptical bikes.

CAREFUL: High intensity interval training (HIIT) should be practiced only if you have a very good physical condition because it is very demanding! If you haven’t been doing sports or practicing any physical activity for a long time, we recommend you to follow an HIIT workout routine only 2 to 3 months after resuming sports.

Find here the 5 workout routines in PDF which you can download!

Here are two elliptical trainer workout plans for beginners (N ° 1) and advanced or confirmed (N ° 2):

Workout Plan N°1

• Workout Routine N°1 on Monday (30 to 45 min)

• Intense Workout Routine N°2 or N°3 on Wednesday (30 min)

• Workout Routine N°1 on Friday (35 min)

Workout Plan N°2

• Workout Routine N°2 or N°3 on Monday (30 à 45 min)

• Cardio Workout Routine N°1 on Wednesday (30 à 60 min)

• HIIT Workout program N°5 on Friday (35 min)

3) What diet to accompany your elliptical trainer workout in order to lose weight?

Drink enough water to hydrate yourself!

During training, drink at least 2 mouthfuls of water (10 to 20 cl) every 10 to 15 minutes, especially during intensive interval training programs. If your workout lasts longer than one hour, take a break during which you can drink a little more.

What should you eat before and after the workout?

If your goal is to lose weight, it is absolutely necessary to combine (regular) training with a balanced and varied diet, without too much sugar and fat. Do you know the rule of 5? 5 fruits and vegetables per day (5 portions). It is difficult but start for example by 2 portions per day and increase it little by little.

What should you eat before the workout? You can eat a banana for example, at least 1 hour or even 2 hours before your training and not just before, otherwise you may feel heavy and have bloating (digestive problems or even vomiting during an intensive training).

What should you eat after the workout? You can again eat a banana or a yoghurt with dried fruits. It is essential to eat after your workout even if your goal is to lose weight because your body needs to regenerate.

You now know everything about the cross trainer elliptical workout! Follow our tips and advice to stay in shape, muscle your legs, thighs, buttocks or abs or to lose weight. Keep in mind: The key to success is tenacity!

SOME TIPS

  1. The WHO recommends 1h15 of exercise or intense physical activity per week as a minimum.
  2. The elliptical trainer allows you many variations and helps you to target many muscles of your body so do not deprive yourself of the possibilities that it offers (pedal forward, backward, without hands, pushing the handlebars with the force of your arms, pulling them, keeping your hands in the center to tone your buttocks, etc.).
  3. Always start with a warm-up phase of 5 to 10 minutes to increase your pulse (heart rate) gradually.
  4. Be regular and persistent in your workout! Do not stop after the second training session.
  5. Combine the cross trainer workout with a varied and balanced diet (not too much sugar or fat) if you want to lose weight.
  6. Drink regularly during training: 2 mouthfuls of water every 10 to 15 minutes.
  7. Eat a banana 1h to 2h before training and again a banana or a yoghurt with dried fruits within 30 minutes after training.

Clara Miller, Fitness Writer
Clara Miller has a Master’s degree in Sports Science and Sports Management and has worked for famous sports and fitness brands. She is passionate about sports and regularly writes about fitness, weight loss and motivation for various blogs and magazines.

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In the world of weight loss, there are two very popular pieces of gym equipment to help you burn those calories. Any quality gym or fitness centre you visit will have both treadmills and cross trainers (aka ellipticals) occupying a significant portion of gym space. And in most cases, you’ll see people happily (or not so happily) burning away calories on each machine.

Most people who have spent some time in a gym or working out have probably given both of these machines a try. After all, they both seem like great tools with great benefits to help burn fat and achieve a weight loss goal. However, there are a pretty good amount of people who want you to believe one is better than the other for your workouts.

In many cases, there are staunch supporters of either side. The ‘Team Treadmill’ supporters say that since a treadmill is essentially a running trainer, it’s a more effective weight loss tool. On the other hand, the ‘Team Elliptical’ people note the features of that equipment’s design make it more optimal for weight loss help – without sacrificing your knees due to lower impact.

So what’s the real answer here? Is a cross trainer good for weight loss? Is an elliptical better than a treadmill? The benefits of these workouts show how different they are in comparison. However, the overall results of both types of machines will likely surprise you.

Getting to Know the Elliptical Cross Trainer

Elliptical training remains one of the most popular workouts in gyms across the world. Its versatility, range of options and ease of use make it a great tool for beginners up to advanced users.

Understanding your calorie burning results on a cross trainer will vary depending on a few factors:

  • Your current weight
  • Your level of cardiovascular fitness
  • The intensity level/resistance selected on the machine
  • Whether or not you use the arm handles
  • The amount of time for your workout

Obviously the higher the resistance, the more calories you’ll burn within your workout window.

The primary benefit of elliptical training is precisely that it’s not running. Many people experience joint pain or other issues that prevents them from running. This machine offers a solution with great cardio potential and less impact on your joints.

How the Treadmill Keeps You Fit

As most of us know, a treadmill is an effective tool for walking, running, incline training and a variety of other activities. As you adjust the speed and incline, you can increase the overall challenge on a treadmill. This can quickly boost up your potential to burn fat as well.

Much like the cross trainer, your calorie burn on a treadmill will also vary due to a few factors:

  • Your weight & cardiovascular fitness
  • The treadmill speed setting
  • The incline height adjustment
  • Amount of time for your workout

As you improve in your overall running shape, you can increase the speed or challenge yourself with inclines to keep your body effectively burning fat.

Proper running form is obviously essential on these machines – and maintaining it will actually prevent knee and other joint issues. For people strong enough to use it, the treadmill offers some of the best indoor-based training available in fitness.

Crunching the Data: Treadmill vs. Elliptical Calories Burned

As most research shows, there are a few striking points that distinguish these two machines based on their calorie-burning potential. According to one study from the Medical College of Wisconsin, treadmills have elliptical training beat in overall calories burned – but just barely. In their study they used a controlled setting to determine their subjects’ average calorie consumption per hour on each machine. Here are the results:

  • Treadmills: average of 705 to 866 calories burned per hour
  • Ellipticals: average of 773 calories burned per hour

While the data shows a bit of a potential advantage to the treadmill, the elliptical is not far behind at all in overall results. This shows a pretty close comparison between the two.

Another study published in the Journal of Sports Medicine and Physical Fitness conducted a 12 week study with a closer spotlight on burning fat. Researchers took a look at the two machines as well as stair climbers and measured all their fat burning potential.

What these researchers found over their 12 week study was similar to the above-mentioned study. All the machines had a similar physiological effect on the body. All the exercises helped participants burn fat with just about identical cardiovascular results.

Making a Choice That’s Best for You

The research may not give a true answer to the question “is an elliptical better than a treadmill?” But the answers make one conclusion abundantly clear: there is no one-size-fits-all answer to the best choice for weight loss.

The truth is that both machines have their advantages when it comes to weight loss. Treadmills always seem like the logical choice for sustained weight loss. After all, a platform that allows continual running can easily contribute to a major weight loss goal.

Despite the typical presumption surrounding a treadmill, however, elliptical machines can pack just as much punch for weight loss as their treadmill counterparts. Many people love using them because they deliver a great workout with less strain on the body – particularly the joints.

In most cases, fitness trainers and exercise physiologists recommend recommend incorporating both of these machines into your fitness routine. Ellipticals can be great when you’re first starting out because they’re simpler and bring less risk for injury. Treadmills are also just as easy to use for beginners, too. Walking is a natural movement and low to moderate intensity while walking on a treadmill is low impact. However, your potential for injury does increase a little faster on a treadmill compared to other cardio equipment.

By using both types of machines, you’ll keep your workouts fresh and keep your body guessing. This type of changeup helps ensure your body won’t overtrain in specific muscle areas. Additionally, you can enjoy a much broader range of options when hitting the gym.

The Final Verdict

Both an elliptical and treadmill are similar in comparison for potential calories burned and weight/fat loss. Both offer great benefits and will yield great workouts. And when paired with a sound nutrition plan, both types of equipment can help you burn fat.

Identify your specific needs, wants and ability to determine which machine is right for you. But change your routine from time to time by using both. In the end, this will only improve your overall results – both to burn fat and to improve your cardiovascular health.

Shop our range of Treadmills here, or crosstrainers here

Why not call or email our friendly sales team on 1300 13 42 13 to get the very best advice for your specific weight loss needs.

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